Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 12 Mins. to go HEAVY: Barbell Turkish Get Ups 🔹 Complete each weight on both sides for it to count. Barbell Turkish Get-Up 🔥 CONDITIONING 18 Min. Time Cap. Metcon (Time) 5 Rounds of: 1 Min. Handstand Hold 21 Strict Toes...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE Metcon (AMRAP – Rounds and Reps) 8 Mins. for Quality or Intensity: :30 Floor L-Sit Hold 50’ Single Arm Farmers Carry (Right) 50’ Single Arm Farmers Carry (Left) 12 Lateral Burpees Over Dumbbell [SCALING]: 🔹 CARRIES: Go as heavy as technique...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 3 Sets of: :20 Front Scale Hold (Right) Rest :10 :20 Front Scale Hold (Left) Rest :10 3 Sets of: :20 Back Scale Hold (Right) Rest :10 :20 Back Scale Hold (Left) Rest :10 1 Set of: 1 Min. Front to...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE Metcon (AMRAP – Reps) 🔹 Arm Bar, 2 mins. / side 🔹 9 Mins. On the Minute: Min 1: One Arm Kettlebell Swing (Right) Min 2: One Arm Kettlebell Swing (Left) Min 3: Max Effort Handstand Hold * Choose a challenging...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 The Burgener Warm-Up: 2 Sets w/ PVC, Down and Up Elbows High and Outside Muscle Snatch Snatch Drops (2, 4, 6″) Snatch Lands 🔹 Skills Transfer Exercises 2 Sets w/ Barbell, Snatch Grip Push Press Overhead Squats Heaving Snatch Balance...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Reps) 5 Rounds of: 1 Min. Wall Balls (20/14) 1 Min. Toes to Bar 1 Min. Lateral Burpee Box Jumps (24/20) 1 Min. Pull-Ups 1 Min. Calorie Bike REST 1 Min. [SCALING]: 🔹 WALL BALLS: Reduce weight to move...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 3 Sets for Quality of: 10 Hollow Rocks 10 Superman Rocks 10 Hollow Arch Rolls (5/Side) :60 Inchworms 🔹 ROCKS: Scale to raises or holds. 🔹 INCHWORMS: Try to move continuously and slowly for the whole minute. Milk the stretches and...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE Metcon (AMRAP – Reps) On the Minute x 10: ODD: Double Unders EVEN: 15’ Rope Climbs (No Jump) [SCALING]: 🔹 DU: Practice and make attempts or shoot for unbroken single unders. 🔹 ROPE CLIMBS: 10’ climb w/ no jump, Get-Ups w/...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 10 Mins. for Quality and Weight: Turkish Get-Up Skills Complex 1 TGU Sit-Up + 1 TGU Hip Bridge + 1 Turkish Get-Up 🔹 Reset to laying on the floor before starting each movement. 🔹 Complete weights on both sides for them...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE Metcon (AMRAP – Rounds and Reps) 10 Mins. For Quality or Intensity: 50’ Handstand Walk 10 Strict L-Sit Pull-Ups 50’ Handstand Walk 8 Pistols / Side (Not Alternating) * 25’ counts as a rep on HS Walks [SCALING]: 🔹 HS WALK:...Read More